Spinach vs. Pumpkin flowers — In-Depth Nutrition Comparison
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The main differences between Spinach and Pumpkin flowers
- Spinach is richer in Vitamin A RAE, Iron, Folate, Magnesium, Vitamin B2, Calcium, and Potassium, yet Pumpkin flowers are richer in Vitamin C.
- Daily need coverage for Vitamin A RAE from Spinach is 47% higher.
- Spinach contains 5 times more Iron than Pumpkin flowers. Spinach contains 3.57mg of Iron, while Pumpkin flowers contain 0.7mg.
Food types used in this article are Spinach, cooked, boiled, drained, without salt and Pumpkin flowers, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+248.7%
Contains
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Iron
+410%
Contains
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Magnesium
+262.5%
Contains
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Phosphorus
+14.3%
Contains
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Potassium
+169.4%
Contains
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Selenium
+114.3%
Contains
less
Sodium
-92.9%
Contains
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Calcium
+248.7%
Contains
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Iron
+410%
Contains
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Magnesium
+262.5%
Contains
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Phosphorus
+14.3%
Contains
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Potassium
+169.4%
Contains
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Selenium
+114.3%
Contains
less
Sodium
-92.9%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+438.3%
Contains
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Vitamin B1
+126.2%
Contains
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Vitamin B2
+214.7%
Contains
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Folate
+147.5%
Contains
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Vitamin C
+185.7%
Contains
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Vitamin B3
+40.8%
Contains
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Vitamin A
+438.3%
Contains
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Vitamin B1
+126.2%
Contains
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Vitamin B2
+214.7%
Contains
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Folate
+147.5%
Contains
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Vitamin C
+185.7%
Contains
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Vitamin B3
+40.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+188.3%
Contains
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Fats
+271.4%
Contains
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Carbs
+14.3%
Contains
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Other
+285.1%
Equal in Water - 95.15
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Contains
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Protein
+188.3%
Contains
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Fats
+271.4%
Contains
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Carbs
+14.3%
Contains
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Other
+285.1%
Equal in Water - 95.15
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+2625%
Contains
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Saturated Fat
-16.3%
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Monounsaturated Fat
+50%
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.036 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Contains
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Polyunsaturated fat
+2625%
Contains
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Saturated Fat
-16.3%
Contains
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Monounsaturated Fat
+50%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.35g | 3.28g |
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| Protein | 2.97g | 1.03g |
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| Fats | 0.26g | 0.07g |
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| Carbs | 3.75g | 3.28g |
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| Calories | 23kcal | 15kcal |
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| Sugar | 0.43g |
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| Fiber | 2.4g |
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| Calcium | 136mg | 39mg |
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| Iron | 3.57mg | 0.7mg |
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| Magnesium | 87mg | 24mg |
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| Phosphorus | 56mg | 49mg |
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| Potassium | 466mg | 173mg |
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| Sodium | 70mg | 5mg |
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| Zinc | 0.76mg |
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| Copper | 0.174mg |
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| Manganese | 0.935mg |
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| Selenium | 1.5µg | 0.7µg |
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| Vitamin A | 10481IU | 1947IU |
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| Vitamin A RAE | 524µg | 97µg |
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| Vitamin E | 2.08mg |
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| Vitamin C | 9.8mg | 28mg |
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| Vitamin B1 | 0.095mg | 0.042mg |
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| Vitamin B2 | 0.236mg | 0.075mg |
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| Vitamin B3 | 0.49mg | 0.69mg |
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| Vitamin B5 | 0.145mg |
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| Vitamin B6 | 0.242mg |
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| Folate | 146µg | 59µg |
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| Vitamin K | 493.6µg |
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| Tryptophan | 0.04mg |
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| Threonine | 0.127mg |
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| Isoleucine | 0.152mg |
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| Leucine | 0.231mg |
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| Lysine | 0.182mg |
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| Methionine | 0.055mg |
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| Phenylalanine | 0.134mg |
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| Valine | 0.168mg |
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| Histidine | 0.066mg |
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| Saturated Fat | 0.043g | 0.036g |
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| Monounsaturated Fat | 0.006g | 0.009g |
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| Polyunsaturated fat | 0.109g | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
183%
25%
Minerals Daily Need Coverage Score
52%
10%
Comparison summary
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Pumpkin flowers is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin flowers is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)